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Are you getting the right post-workout nutrition? Discover what could be helpful to eat after exercise to aid recovery and keep your energy levels up
Summary
1Is it best to eat before or after a workout?
You might be wondering if it’s better to eat before or after a workout. The answer is both. Our body uses food as energy, so it’s important to eat...
2When to eat after a workout
Consuming some protein within an hour of your workout can help your muscles get the nutrients needed to recover and rebuild...
3The best things to eat after a workout
It may be best to go for complex carbs if you can. These are broken down more slowly in the body than simple carbs, giving you less blood sugar...
Swimming, cycling, running, walking, yoga, pilates, weights… However you like to exercise, your body needs the right foods to stay fuelled and get you through your workout.
You probably know already that it’s important to eat well before you exercise. But what about nutrition after exercise?
Here, we’re taking a look at the benefits of refuelling after a workout and which foods are best to complement all the hard work you’ve just done.
When to eat after a workout
To keep your energy levels up and aid with recovery, it’s important to put the right foods into your body post-workout.1
When you exercise, your muscles contract and the cells in your body use glucose for energy, causing your muscles’ stores of carbohydrates (glycogen) to decrease.2 As well as this, if your exercise is intense or unfamiliar, your workout can cause tiny tears in your muscle fibres, which can result in delayed onset muscle soreness (DOMS) a day or so after.3
The current literature has found that consuming some protein within an hour of your workout, either as part of a meal or as a protein shake, can help your muscles get the nutrients they need to recover and rebuild, while at the same time replenishing your glycogen (stored glucose or energy) to refuel your muscles.4,5
The best things to eat after a workout
Carbohydrates provide energy, while proteins supply the nutritional building blocks your muscles need for recovery and repair.6 So whether you’re having a quick snack to top up or a full meal after your workout, it’s important to try to get a balance of both carbs and protein.
When choosing your carbohydrate source, it may be best to go for complex carbs if you can. These are broken down more slowly in the body than simple carbs, giving you fewer blood sugar spikes and more balanced energy levels. Despite this, scientific evidence is very limited and more research is needed.7
Some great sources of complex carbs can include:7,8
- beans and legumes – like black beans, chickpeas, lentils, lima beans and kidney beans
- fruit – like apples, berries, bananas, mangoes and melons
- wholegrain products – like brown rice, oatmeal, wholewheat bread and wholewheat pasta
- starchy vegetables – like corn, peas and potatoes
Some good sources of protein to pair with your complex carbs include:4,8,9
- lean meats and fish – like chicken, turkey, salmon and tuna
- dairy products – like cheese, yoghurt and milk eggs
- beans and pulses – like kidney beans, baked beans, chickpeas and lentils
- nuts and seeds – like peanuts, sunflower seeds and almonds (nut and seed spreads, such as peanut butter and tahini, are great too)
- meat substitutes – like soya and Quorn products
During exercise, it’s easy to become dehydrated, so don’t forget to drink plenty of fluids alongside your post-workout snack or meal. Water is the obvious choice, but water-rich fruit and vegetables, such as cucumber, tomatoes, spinach, broccoli, melon, blueberries and apples, can help you stay hydrated as well.10
Is it best to eat before or after a workout?
You might be wondering if it’s better to eat before or after a workout. The answer is both.
Our body uses food as energy, so it’s important to eat before a workout to properly fuel your exercise. If you can, it’s a good idea to eat a meal around three to four hours before training.4
If you’re struggling for time, chow down on a light snack one to three hours before exercise to give your energy levels a boost. Snacks that are easily digestible, such as a banana, a small natural yoghurt, crackers with soft cheese, a smoothie or a glass of milk, can do the job.11
As you already know, eating after a workout is also important, as it supports good recovery and keeps energy levels balanced. This is especially true if you weren’t able to eat much beforehand.12
Whether it’s a full meal or just a snack to keep you going, try to get something in within an hour after you’ve finished exercising.4 We’ve shared some great post-workout snacks and meal ideas for you below.
As well as the timing of your meal, the amount of protein and carbs you put on your plate is also important and can depend on the type of exercise you do.
As a general rule, it’s recommended that adults who are active (one to two hours of light to moderate activity three to five times a week) but have no performance goal should eat around 3–5g of carbs per kg of body weight and 0.8–1.2g of protein per kg body weight per day.13
Regular high-intensity and endurance exercise demands more energy, so more carbs – around 5–8g per kg of body weight per day.14 In terms of protein, aim for 1.2–2.0g per kg of body weight per day. In the case of endurance exercise, the target should be the lower end of this range, while with muscle-building exercise, aim for the higher end.15
What to eat after a workout to lose weight
If you want to lose some weight, the key to success is combining regular exercise with a healthy and balanced diet.
While store-bought snacks like protein bars can be easy to grab when you’re on-the-go, be warned that they might be high in sugar and fat, so checking the label is a good idea. If you can, try to make snacks at home using whole-food ingredients.4
If you're short on time, or you’re simply not a fan of cooking, snacks like a banana or natural yoghurt are quick and easy alternatives.12
When choosing your carbohydrates for main meals, remember to stick with whole foods and whole grains, as these are higher in fibre and help to satisfy your appetite.6
Great post-workout snacks and meals
The best post-workout snacks and meals combine protein and carbs. Below are some helpful ideas and suggestions you can use as inspiration.
Post-workout snacks:16
- natural yoghurt and banana slices
- peanut butter on wholewheat toast
- a smoothie made with fruit, yoghurt and oats
- a wholegrain turkey sandwich
- a handful of almonds
- apple slices and peanut butter
Post-workout meals:16
- a tortilla wrap with egg and cheese filling
- brown rice stir fry with chicken and vegetables
- a chicken, brown rice, black beans, cheese, lettuce and salsa bowl
- baked fish, lentils and vegetables
The final say
Whether your workouts are low or high-intensity, remember to always give your body the nutrients and fuel it needs to recover from exercise and take you through the rest of your day.
So, if it's throwing a banana into your gym bag, or setting yourself up for a great marathon training session with a carb-heavy breakfast, make sure you plan how to fuel your body both before and after your workouts.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Sport and exercise | British Nutritional Foundation [Internet]. British Nutrition Foundation. 2024 [cited 2024 Jul 4]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise/
- Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews [Internet]. 2018 Feb 10;76(4):243–59. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
- American College of Sports Medicine. Delayed Onset Muscle Soreness (DOMS) [Internet]. [cited 2024 Apr 19]. Available from: https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-%28doms%29.pdf.
- American Diabetes Association. Eating Tips Before and After Exercise [Internet]. [cited 2024 Apr 10]. Available from: https://diabetes.org/health-wellness/fitness/eating-tips-before-after-exercise.
- Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition [Internet]. 2018 Sep 11 [cited 2024 Jul 4];5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
- Morris AL, et al. Biochemistry, nutrients. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 [cited 2024 Apr 19]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK554545/.
- American Heart Association. Carbohydrates [Internet]. [cited 2024 Apr 10]. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates.
- MedlinePlus. Carbohydrates [Internet]. [cited 2024 Apr 10]. Available from: https://medlineplus.gov/carbohydrates.html.
- British Nutrition Foundation. Protein [Internet]. [cited 2024 Apr 10]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/.
- British Heart Foundation. How to get protein without the meat [Internet]. [cited 2024 Apr 10]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein/how-to-get-protein-without-the-meat.
- Bupa. 10 water-rich foods to help you stay hydrated [Internet]. [cited 2024 Apr 10]. Available from: https://www.bupa.co.uk/newsroom/ourviews/ten-water-rich-foods-hydration.
- Alan Albert Aragon, Brad Jon Schoenfeld. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition [Internet]. 2013 Jan 3 [cited 2024 Jul 4];10(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
- British Heart Foundation. Food for fitness: what should I eat before a workout? [Internet]. [cited 2024 Apr 10]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/food-for-fitness.
- BDA, The Association of UK Dieticians. Sport and exercise [Internet]. Available from: https://www.bda.uk.com/resource/sport-exercise-nutrition.html.
- Vitale K, et al. Nutrition and supplement update for the endurance athlete: Review and recommendations. Nutrients. 2019;11(6):1289. DOI: https://doi.org/10.3390/nu11061289.
- Better Health. Protein [Internet]. [cited 2024 Apr 19]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/protein.
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